Breathing and Grounding

[morgan]

I've noticed a few cries for help in this forum and something from the hospital just came to me. First, don't forget to breath. It helps really. second if you haven't learned how to ground yourself, talk to your therapist. Hopefully they can teach you some techniques that work for you. If not here are a couple of ideas. 1. Focus on something outside yourself that doesn't cause you any distress. 2. Self talk... tell yourself positive things like "I can get through this." "This is only temporary." (just examples). Whatever you can think of that is realistic to you.
There are other ways to ground yourself. I have them in my handouts if any body's interested. I'd be willing to look through them for you. These I've included are what work best for me. I gotta keep it simple.
I hope this helps. good luck to all.
morgan

 

[Linda]

Hi Morgan.
This is a good point about breathing. I found it calming to concentrate of how you breathe. My therapist had recommended me this technique, and, although it of course took me a while to make it work, now this is what I try do first when getting angry or upset.
Take care,
Linda

 

[morgan]

Thanks Linda. I'm glad you wrote that. My concentration isn't so good and there is a little more to say on both grounding and breathing. You can either focus on your breathing or take deep, slow breaths or even count between your inhales and exhales. Whatever works best for you. Sometimes meditation helps too.
Another grounding technique I remembered is to hold something in your hand (some people carry pet rocks) like car keys or a chair you're sitting in and notice everything you can about that object. How it feels. Is it warm or is it cold. notice the texture is it smooth or rough. Is it long or short... you know? stuff like that. Grounding is good to do if you feel yourself dissociating too.
One thing I'd like to add here is that it takes practice. It does work, but you gotta learn it first.
God I hope this post is helpful. I hate that some of us are suffering right now. It hurts my heart to read some of these posts. take care all... and thanks for being here.

 

[Awakening]

Wow Morgan, for a moment when I read the grounding techniques you wrote I thought my therapist had posted:wink:

I think this is a great thread that you have started. I've tried the ones you mention and as you say it has a cumulative effect rather then an instaneous one. You have to regular exercise your grounding muscles!

My therapist will often point out that I'm holding on to my breath or breathing very shallow. Breath is important one, a very long deep breath in & out. Sounds corny but sometimes I imagine breathing in positive energy and breathing out the negative energy of the trauma.

Some other grounding ideas;

Place your feet on the floor and feel the solidness underneath you or Put your hand against a wall and push with your arm until your arm hurts.

Or looking at your arm resting on the chair, then move to the chair, then move to the floor, then to the wall.

Looking at trees, notice the pattern in the leaves, the bark, absorb yourself in the tree.

Soothing yourself; I'm here on Tuesday at 11 oclock, I am 30 years of age, I'm safe, it's in the past.

Anyone else?

 

[dshanks]

Breathing

I found this amazing osteopath who found that, as well as my lymphatic system being shot, my rib cage was compressing my diaphram. This I know is due to physical abuse I received when very young, as well as an accident I had. Once the osteopath was able to work on my ribcage as well as my diaphram I was able to breathe deeply for the first time in 30 years. strangely enough I have not had any anxiety attacks since then and, in general,feel a lot calmer. :smile:

 

[tude]

Anymore "grounding" techniques/tips? I'd be interested. Maybe it would help me when I get lost in it, especially when talking about it or thinking about it too much. "Getting lost in it" for me, at it's worst, is getting stuck in the images and sensation and not being able to make it stop. Or being physically present but my mind is barely present.

 

[Eagle]

I have found that very tactile things help when having fbs or other dissociative incidents. For example walking bare foot, rubbing my hands on cold or rough objects, washing my face, leaning against a cold wall or rough wall . Really anything that stimulates my nervous system in the now and brings me back to the moment helps alot. If nothing else helps I call someone and talk about something in the now and this helps. I always have a list of support numbers with me. These are ppl who are willing and able to talk with me when I really need it. This is not to expect them to counsel me but just talk me back if you will.
Eagle

 

[morgan]

Oh my God! I just spent three hours typing up methods of grounding and they logged me off right when I finished! It's gonna be a while before I can go through that again! I'm pissed and have to ground myself right now! Sorry.

 

[Deleted member 93]

Not sure if your browser does it or not, but if I just hit the back button all my typing is still usually there. Very frustrating losing a bunch of typing! Or if you know you are going to post something real long doing it on notepad is a great way not to lose it.

 

[morgan]

Thanx veiled. The problem is, I don't really know my way around a computer and I'm not much of a typist so... my mother is going to help me in the next couple of days (thankfully). Sorry it's taking so long, but I promise it's worth the wait, if y'all will just hang in there with me.
Meanwhile there are already some good suggestions posted here. Thanx for your patience everyone.
Peace, Morgan

 

[rt1967]

Thanks Morgan i found your posts really helpful .sorry to hear you lost all your hard work.Good luck with everything.
Ruth

 

[logan]

i always try to ground myself before i fly off the the handle i try just remember to breath and ground because i'v been so hot tempered
thank you logan